What is Interval Training?


Interval training involves alternating periods of intense exercise with periods of rest or lower intensity activity. It is known for its efficiency in improving cardiovascular fitness. This article will present the benefits of interval training, as well as its multiple different types. It will also discuss some tips for optimising your time spent interval training. 

Types of Interval Training

There are many different types of Interval Training; most focus on playing with different degrees of intensity, time, and workout length. This section will break down some of the most common different types of interval training.

Fartlek Running: A Swedish term meaning “speed play,” fartlek involves varying your pace during a run, alternating between faster and slower periods.

Circuit Training: Circuit Training involves different exercises performed in a sequence with minimal rest between each activity. It targets various muscle groups and keeps the heart rate elevated throughout the whole circuit

High Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise followed by brief rest periods. HIIT training can encompass various modalities, whether it be running, dancing, swimming, cycling or functional movements.

Pyramid Intervals: These generally involve gradually increasing and then decreasing the intensity or duration of the intervals.

Hill Sprints: Hill Sprints involve running uphill at maximum effort, followed by a recovery period.

Benefits of Interval Training

Interval training can lead to a variety of benefits; mostly being linked to improved cardiovascular health. Benefits from interval training may include:

Improved Cardiovascular Health: Interval training may improve heart health by increasing cardiovascular endurance and improving circulation.

More Efficient Calorie Burn: High intensity intervals may elevate the metabolic rate, leading to more calories burned in a shorter period compared to lower intensity cardio.

Time Efficiency: Interval training offers workouts in less time, making it ideal for individuals with busy schedules.

Improved Endurance: Regular interval training improves stamina and endurance, allowing individuals to sustain physical activity for longer time.


Incorporating interval training into your fitness routine can lead to significant improvements in cardiovascular health, endurance, and overall fitness. If you want to learn more about the best ways to train, then be sure to check out our Level 3 Personal Trainer Course, the gold standard in the UK for personal training coaching and assessment.